WODS
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Jun 27th, 2017

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Tuesday Team WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m run 3 rounds of: 50 ft walking lunges 50 ft burpee broad jumps Banded Hamstring Scorpion Metcon (AMRAP – Reps) “Muppet” (teams of 2) 15 min AMRAP 40 Deadlifts 135/95 40 Sit Ups 40 Burpees Over The Bar 40 Sit Ups 40 Bent Over Row […]

Jun 26th, 2017

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Monday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m row 12-9-6 KBS 53/35 Goblet Squats 53/35 Banded Hip Couch Metcon (Time) “The Trojan” 3 Rounds for time of: 50 Double-unders 25 Wall Ball 20/14 15 Toes to Bar 10 Squat Cleans 155/105

Jun 24th, 2017

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“Saturday Fun”

Guns Out CrossFit – CrossFit Warmup (No Measure) 400 M Run 20 Thrusters (bar or PVC) 20 Push Ups 30 Sit Ups 30 Mountain Climbers Metcon (Time) 30RFT (teams of 2) 5 Wall Ball (20/14) 3 Burpees 1 Power Clean (155/115)RX+225/155 S1 135/95 S2 115/75 S3 95/65

Jun 23rd, 2017

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Friday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 400 m run 100 ft walking lunges 100 ft Russian kicks 100 ft Side Lunges Back Squat (10 RM) 15 min to find 10 RM Metcon (Time) 2 rounds for time: 15-12-9 Hang Squat Cleans 95/65 HSPU

Jun 22nd, 2017

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Thursday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m row 4 min tabata Plank Holds Metcon (AMRAP – Reps) 20 min amrap 50 med ball sit ups 15 push ups 50 med ball twists (seated) 15 push ups 50 dumbbell snatch alternating (50/35) 15 push ups

Jun 21st, 2017

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Wednesday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) Thunderstruck *Burpee Edition (run in place in between) Metcon (No Measure) 23 min EMOM Min 1-4 5 Push Press@70% Min 5-6 Rest Min 7-10 5 Back Squats@65% Min 11-12 Rest Min 13-16 5 Hang Cleans@60% Min 17-18 Rest Min 19-23 5 Thrusters@55%

Jun 20th, 2017

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Tuesday Team WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m run 12-9-6 Good Mornings (bar) SDHP (bar) Banded Hamstring Metcon (Time) “Ivy League Thunder” Teams of 3: 5000 m row *30 Deadlifts 225/155 every 4 min

Jun 20th, 2017

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Tuesday WOD

Guns Out CrossFit – Fundamentals Warm-up (No Measure) Dynamic 4 min tabata Vups Weighted sit ups Couch Stretch Hip Stretch Metcon (No Measure) Movements: (Barbell) Power Snatch/Hang Power Snatch Front Squat/Back Squat/Overhead Squat WOD: EMOMx12 min Even 10 Weighted Lunges Odd 15 Sit Ups

Jun 19th, 2017

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Monday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m row 4 min tabata Wall Ball Banded Shoulder Sampson Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP: 5 Front Squats 115/80 5 Shoulder to Overhead 115/80 5 Chest-to-bar Pull-ups 5 min rest Metcon (AMRAP – Reps) 10 min AMRAP 100 DU’s 100 Air Squats […]

Jun 19th, 2017

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Monday WOD

Guns Out CrossFit – Fundamentals Warm-up (No Measure) 1200 m row (teams) Power Cleans/Hang Cleans 10 min EMOM 2 Power Cleans+ 1 Hang Clean Metcon (Time) Movements: Knee Raises/Toes to Bar/Banded Pull Ups/Jumping Pull Ups WOD 10-9-8-7-6-5-4-3-2-1 Push Ups Wall Ball